Which muscle groups are best to train together

[Matty1]

Hi,

I do cardio and weights 5 out 7 days a week.

I want to gain lean muscle and strength and need to know which groups are best to work together.

Currently I tend to alternate between;

Day 1 - Biceps, Chest, Abs

Day 2 - Triceps, Back, Shoulders

I am only just starting to incorporate lower body training.

Can anyone advise a good combination to provide maximum benefit and progress.

Thanks.

[Boss Man]

Well you have options.

For example Chest / Triceps.

Then for others you have choices.

Back / Biceps

Legs / Shoulders


Or Back / Shoulders

Legs / Biceps

I heard one time, that supposedly Leg training with Biceps works well, as Leg training releases more GH, which will benefit Biceps. Can't attest to the accuracy of that, although I do like the plausibility of it.

However there is also another away of looking at it, which is to train Chest, Back, Shoulders, Biceps, Triceps, then have another workout solely consisting of Legs.

In itself it is a split method, and has it's merits. You do have to make sure if you do that though espeically on Upper Body, you choose exercises wisely, otherwise your workouts will be so long you'll probably need 3 hours. Not wise.

So you'd be doing things like Bent over Barbell Rows, Close Grip Bench Press, Military Press, T-bar Rows, Push-ups, Chin-ups Power Cleans, Deadlifts, etc etc, that will give you greater combined stimulus, and less isolation, because quite a bit of Isolation stuff isn't worth it, particularly on something like a Forearm.

[Andy_UK]

i was told its always wiser to do quads hams and calfs together on 1 day and nothing else because you'd be totally shattered, like i do put a good hour in on legs
deadlifts
squats
calf raises

[swanso5]

I heard one time, that supposedly Leg training with Biceps works well, as Leg training releases more GH, which will benefit Biceps. Can't attest to the accuracy of that, although I do like the plausibility of it.

i read that for the 1st time about 2 weks ago actually but i'd make that my second lower body day of the week while going heavier on the other...

best splits in order:

1 - full body 3/week
2 - lower / upper body split x 4 week
3 - lower, upper, full body day x 3/week
4 - lower, upper, 2 x full body days in different orders x 4/week

notice how bodypart splits don't get a mention???